- The Spartan Race is an obstacle course racing event that pushes physical limits and encourages friendly competition by tracking global rankings.
- There are Spartan Races for people of all skill levels from beginner to advanced athlete.
- Training for a Spartan Race needs to be holistic so that participants are physically and mentally prepared on race day.
What is the Spartan Race?
Ever since obstacle course racing first started trending as a sport, the Spartan Race has stood out as the most popular choice. There's a Spartan Race for pretty much anyone, no matter the fitness level or past OCR experience. The Spartan Race is the first OCR event to track timing and global rankings, making it even more exciting for fitness buffs with a competitive streak.
Lizzy Dickey has worked with Spartan Race since 2012. She says that the Spartan Race was designed to give athletes of different abilities a way to move, be active, and embrace the outdoors all at once. It's also about reaching new heights. Lizzy says, "Fundamentally, the brand is designed to push people’s perceived limits and to show them that ultimately these limits are just that: perceived. We are all capable of so much more than we give ourselves credit for and Spartan Race is a breeding ground for self-discovery."
Background
Joseph DeSena is the founder of the Spartan Race company. Before the humble beginnings of Spartan Race, he and Andrew Weinberg created the Death Race, an endurance event that spanned two whole days and included challenges like baling hay, retrieving sacks of coins from the bottom of a freezing cold pond, and rolling logs around the track. The co-founders had some disagreements which led to it being discontinued. The Spartan Race, however, lived on as a similar but more beginner-friendly event.
Registration increased quickly, and in 2013, DeSena partnered with Reebok for the 2013 Reebok Spartan Race Series. DeSena said it was a perfect collaboration because at Reebok, "They live, eat and breathe the same exact message and mission."
NBC partnered with Spartan Race in 2016 when they broadcasted five races, one of which was the Reebok Spartan Race World Championship. The two companies together with A. Smith & Co Prods who were behind American Ninja Warrior created the show Spartan: Ultimate Team Challenge. The first episode aired in June 2016.
Types of Spartan Races and their difficulty levels
Sprint
The Spartan Sprint is more about speed than endurance. It's five kilometers long and includes 20 obstacles. If it's your first time to do a Spartan Race, this is probably your best bet. Sometimes, more experienced racers do a Spartan Sprint to try to beat their own time records.
Super
The Spartan Super is a whopping 13 kilometers long, and those 13 kilometers are peppered with 25 obstacles. If you're ready for the physical and mental struggle, sign up for a Spartan Super – and start training right away, if you haven't already. Your body and brain will need it.
Beast
True to its name, the Spartan Beast will take a lot of hard work to conquer. It goes on for a grueling 21 kilometers and tires you out with 30 different obstacles. Of the three, it's the longest and most difficult type of race, which makes it all the more satisfying when you finally cross the finish line.
Spartan Race obstacle courses you might encounter
Obstacles might vary depending on the organizers, but there are a few that you're more likely to run into (and climb over and under) than others.
Rope Climb
It's hard enough to climb a 16-foot rope. Try climbing a 16-foot rope slippery with mud, sweat, and water, with the pressure of time quickly ticking by. One fairly reliable strategy that racers use is hooking one of their feet in the rope then pushing themselves upwards. During your obstacle course race training, figure out the most comfortable way for you to hook your feet, and practice it until you feel confident that you can do it even when your hands might slide.
Acrophobia adds another layer of challenge to this obstacle. If you're scared of heights, just try to keep moving upwards without looking down. Instead, focus on your hand placement and ultimate goal: the other of the rope.
Barbed Wire Crawl
We've been crawling since we were babies, but that doesn't mean crawling under barbed wire will come easily or naturally. The barbed wire crawl will force you to get down and dirty, literally. To get through the mud as quickly as possible, crawl fast and stay low to the ground. Your hips tend to move upward when you're in crawling position, so be mindful of them to avoid getting injured.
It may seem easier to roll through the mud. This could be a good strategy for a first-timer, but it's messier and less efficient than crawling through on your stomach. The best way to prepare for the barbed wire crawl is to incorporate bear crawls into your obstacle course race training program.
Tire Drag
The tire drag is exactly what it sounds like: You grab a tire and drag it for a set distance on the track. The tire drag will test your muscle strength and grip strength. You might be tempted to roll it partway, but that's against the rules and takes away from the fun of the challenge.
There are many exercises that can help you build up strength for the tire drag. You don't need to go through the hassle of practicing with an actual tire as pull-ups and rowing exercises will work just as well.
Atlas Carry
The Atlas carry requires you to lift and carry a heavy round stone. You bring the stone to a flag, put it down, do five burpees, then bring it back to its original place. Aside from the strength to go the distance, you need proper technique to pick it up without hurting yourself.
Prior to the race, ask a friend or trainer to help you perfect your squat form. When it comes to the real thing, remember to maintain a flat back as you pick up and put down the stone.
Wall Jump
Wall jumps can be especially intimidating for newbies. Most stand six to eight feet high; others go as high as 12 feet. Take a few steps back so that you have room for a running start. As you run, focus on the top of the wall and stretch your arms as high as they can go to get a good, firm grip on the wall.
Get ready for wall jumps before race day by doing muscle strength training. It's particularly important to work out your back muscles and your triceps. After all, getting to the top is only half of the battle. The other half is getting your whole body over.
Spartan Race training tips
Some OCR events like the Tough Mudder can be done even without special training beforehand. For the Spartan Race, though, you need a lot of preparation to make it all the way to the finish line.
Brace yourself for burpees
You won't get disqualified for failing to complete an obstacle. You will, however, need to do 30 burpees as a penalty before continuing to the next one. There is no such thing as too many burpees in obstacle course race training.
Train strategically and often
Fitness enthusiast and Greatist Branded Content Editor Ashley Sepanski made it through her first OCR after tough regular training. Her routine included 45 minutes of squats, jump ropes, sliding bear crawls, lunges, and push-ups.
She makes the disclaimer, "Training plans aren’t one size fits all, though, so experiment with OCR-specific classes, high-intensity workouts, cardio, and weights. Most importantly: Do the work, no excuses."
Prepare yourself mentally
Ashley Sepanski also emphasizes that obstacle course race training needs to be both physical and mental. Her definition of "mental toughness" is "believing enough to try, hunkering down when you fail, and getting back on [the] horse."
Upcoming 2019 races
There are Spartan Races in the works all over the Philippines for 2019. As early as May 3, the Lima Beast/Sprint 2019 will take place at the Lima Technology Center in Malvar, Batangas. It will include Beast, Sprint, and Hurricane Heat races. The Hurricane Heat is a twist on the usual Spartan Race where participants are assigned teams when they arrive on race day.
Mid-year, Spartan Race will come to Cebu. The Cebu Super/Sprint is set for July 6, but the exact venue is yet to be announced. Participants can sign up to join the Sprint, Super, or Hurricane Heat.
Alveria Ultra/Beast/Sprint 2019 will be happening at Alveria in Porac, Pampanga. The event will run from October 26 to 27 with three categories: Sprint, Beast, and Ultra. The Ultra race is designed to be even more difficult than the Beast race, going for 50 kilometers with more than 60 obstacles. The organizers estimate that it will take at least seven hours to finish.
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